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BHC is open 24 HOURS a DAY - 7 DAYS a WEEK
RFID key fob required for access outside of front desk hours (available at the front desk)
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Welcome to the Ballard Health Club Newsletter. We value your membership at BHC and want to keep you informed of what's going on at the club.
We look forward to staying in touch!
-The BHC Team
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CLASS CHANGES
MARCH
Studio Y
Yoga Tune-Up
Tuesdays @8am
Change from Myofascial Release
Barre
Tuesdays and Thursdays @10:45am
New Class with Helen (Tuesdays) and Anna (Thursdays)
**Starting March 20
Yoga Basics
Thursdays @7:55am
New Instructor: Lara
Studio X
Silver Sneakers
Wednesdays @1:30pm
New Instructor: Diane
High Fitness
Sundays @11:30am
Class Canceled
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Small Group
New sessions starting in APRIL - sign up now to get your spot!
New SMALL GROUP PERSONAL TRAINING sessions will be starting in April. Build on those new years resolutions with personal training for just $15 per session.
Small group personal training is personalized training in a team environment. It is a great way to try new exercises and training strategies with someone there to coach you on good form, while being more economical than one-on-one personal training. Additionally, the group dynamic that comes with regularly working out alongside others will encourage you to push yourself to your limits and ensure that you get the max out of every workout.
No matter your current fitness ability, the most fun and affordable way to reach the next level in your workouts is to join small group training where your group's personal trainer will push you and your teammates in new and exciting ways.
BHC is offering 5 new small group personal training sessions starting in April
Allison, Lara, and Jake's small groups meet twice weekly and cost $180. Chassi and Roxy's small group will meet once per week and cost $90. Enrollment is limited to 5 people per small group. Small groups are available to both members and non-members - so bring your friends!
Upcoming Small Group Personal Training Sessions:
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SMALL GROUP PERSONAL TRAINING WITH ALLISON
Mondays and Thursdays: 9:00am - 10:00am
April 2 - May 10
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SMALL GROUP PERSONAL TRAINING WITH LARA
Tuesdays and Thursdays: 5:15pm - 6:15pm
April 2 - May 10
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SMALL GROUP PERSONAL TRAINING WITH JAKE
Tuesdays and Thursdays: 7:00pm - 8:00pm
April 3 - May 10
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SMALL GROUP PERSONAL TRAINING WITH CHASSI
Saturdays: 9:30am - 10:30am
April 7 - May 12
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SMALL GROUP PERSONAL TRAINING WITH ROXY
Wednesdays: 6:30pm - 7:30pm
April 11 - May 16
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Club Improvements
Additional StairMaster Gauntlet StepMill
The StepMill has become a popular Cardio workout machine, so we now have added an additional StepMill to the Cardio area!
The StepMill is a low impact solution that makes you work hard without being hard on your body. You can achieve high work efforts while moving at very low speeds relative to other workout options, minimizing the toll/stress on the body. For example, climbing at 1 mph on the StepMill is roughly equivalent to running at 6 mph on a flat treadmill.
Climbing "real" stairs usually mean you get to the top and then must go back down. Descending stairs is much harder on your knees than climbing up because your muscles and connective tissues are being used as "brakes" to fight the effect of gravity, and you are hitting each step with more impact.
With the StepMill, you get all the benefits of climbing while avoiding the negative elements of descending. Make 20 minutes count for 30 by combining many positive effects (cardio, strengthening, muscle building, toning) in one workout, which means it takes less time to get the results you are looking for.
Equipment Rearrangement for More Open Space
We have been working on a plan to rearrange equipment in the middle area of the gym floor to increase the amount of mat space for functional fitness activities. The plan includes establishing a single row of the white pin machines, then putting the upright bikes and rowing machines in 2 x 2 rows. This move would result in having the rowing machines off the rubber mats which increases the available mat area.
The reason for this effort is based on observing the types of exercises our members do during the busier time of the club, when floor space is at a premium. These observations have shown that many people feel crowded in the area surrounding the dumbbells and benches, and that it would be beneficial to have more floor space behind that area to be able to spread out in.
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New Ballard Health Club Website
BHC is happy to announce that our new website in now live!
In addition to an updated style, this new website is much more mobile friendly than our old site. The new format will make the website easier to update as our gym continues to evolve. We also plan on adding a blog, which will allow us to keep all of our members up-to-date on everything that is happening at the club.
Our class schedule will now be live, and will be updated when there are substitute instructors, cancellations, etc. There is also now a link to download the printable schedule.
We have also made it easier to find more information about our training programs, and you may now view available training appointments without having to login.
Similarly, we now have a page devoted to detailing our featured workshops, retreats, and events. This makes it much simpler to register online!
As with anything we produce for our members, we look forward to your feedback on how to improve any aspect of the new website.
With the new website going live, the membership ecard used on phones will need to be re-established. The new membership ecard is at
ballardhealthclub.tech/ecard (note it is now .
tech versus .
com).
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with Chiara Guerrieri
Sunday, March 18, 2pm - 3:30pm
In this workshop, you'll be introduced to a specially designed mat (called a somat), as well as associated movements, breathwork and meditations. Designed to downshift your nervous system into a regenerative, restorative state, working on the Somat relieves anxiety, lack of focus, sleeplessness and irritability. Slow, organic sequences focus on the spine and the rhythm of the breath, settling parasympathetic responses and easing stress.
Like flossing your back, working on the Somat can become a daily part of whatever practice you choose. Once in sync on the Somat, you'll land in a sensory experience that strays from the physical into the psychological and emotional. In this state, you'll reset the regenerative mechanisms of your nervious system, become attune to your body's messages, and experience less stress all around. All physical abilities welcome.
Learn more at chiarayoga.com.
Bhakti Yoga Glow with Live Music, Kirtan and Sound Bath
With MJ Daniels and Rob and Melissa
Sunday, April 8, 1pm - 3pm
In this unique workshop, MJ Daniels is joined once again by husband and wife, Rob and Melissa, for a devotional, heart-centered yoga practice combining asana, meditation, live music, kirtan (call and response chanting) and sound bath. MJ and Melissa will co-teach a creative and playful asana practice while Rob serenades us with live music. Along the way, Rob will invite us to lift our voices as we sing along with him, and MJ will grace us with the magic of sound and vibration of her singing bowls, bells and chimes. Finally, an epic collaborative savasana between MJ, Melissa and Rob will help us soften our hearts, relax our bodies and still our minds. Guaranteed to be a heart-opening experience!
"Bhakti Yoga isn't something you join, it's love. It means falling in love." -Krishna Das
MJ Daniels over the past few years has become fascinated with the healing powers of sound and vibration through chanting, the playing of Tibetan Bowls, Japanese Rin Gongs, bells and chimes and the powerful effects that it has on herself, her yoga students and Thai massage clients. MJ teaches yoga from the inside out so that the practice becomes a meditation with the body and the breath. She brings a mindful balance of exuberance and stillness to each class.
Rob and Melissa are Bhakti Yoga teachers and kirtan singers devoted to celebrating the divine through the practice of kirtan (call and response chanting). Their heart-filled songs blend Sanskrit mantras with modern, accessible melodies and lush harmonies. Their music has been described as "heart-opening bliss," "joyful medicine," and "love and devotion materialized!" Together, Rob and Melissa have been sharing the devotional practices of Bhakti Yoga through workshops, kirtans and retreats since 2012. Their personal mantra "Be Nice and Have Fun" is the foundation of their life philosophy, and their gift is sharing this joy through mantra and movement.
Sign up at the front desk or online at the
BHC Portal under WORKSHOPS / EVENTS.
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Head to Heels Myofascial Release
with Helen Bates
Sunday, April 22, 1:30-3:30pm
This 90 minute workshop moves from head to heels and back again as we roll and release major muscle groups and the fascia that connects them. A variety of props will be used to stretch and manipulate the fascia, a network of connective tissues that weaves through and deeply connects all systems of the body.
Through fascial manipulation we will release specific areas of sticking and tension as well as deeply relax the whole body, working to undo the effects of over, under, and misuse that can result in injury and chronic pain. A regular MFR practice has been shown to aid the body in reacting to both physical and emotional stressors, and in creating a deeper connection to the whole body.
This workshop is for everybody; all levels and abilities are welcome!
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Stretching and Mobility Workout from Chris
This month we are going to cover stretches targeting some common problem areas: shoulders and wrists. Try these at home to help prevent injury or to help any existing stiffness!
Neck Stretch - Chicken Wing
Standing with arms at sides, reach both hands behind back and hold onto left wrist with right hand. Then, use right hand to gently pull left arm to right lower back. To increase stretch in neck, slowly lower right ear toward shoulder. Hold for 20-30 seconds, then switch sides.
Shoulder Rotation - Goal Posts
With your back to a wall, bring
both elbows out to 90
degrees
in contact with the wall. Without moving the position of your elbows, turn right arm upward, so back of the right hand touches the wall, and left arm downward, so left palm touches the wall (or they come as close as possible). Slowly switch for about 30 seconds, trying to keep arms at 90 degrees throughout.
Seated Lateral Raises
Sit in a straight back chair with light weights in each hand (3-5lbs) and arms hanging down at each side. Rotate arms so that thumbs are facing outward, away from the body. Gently exhale and raise arms out to the sides. Thumbs should be facing up, elbows should be slightly bent.
Prayer wrist stretch
Place palms together over head. Keep palms together and move hands downward as far as possible.
Reverse Prayer Stretch
Place palms together at waist height with fingers pointing downward. Keep palms together and slowly bring hands upward as far as possible.
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Spring Retreat at Suncadia Resort
A Yoga Adventure
Retreat in Nature
with Lara Roche-Sudar and Roxy Tuner
Friday May 4th thru Sunday May 6th, 2018
Adventure, Play, Relaxation -- these are a few words that describe the unique experience awaiting you on our Yoga in the woods retreat. Enjoy the beautiful landscape of the Central Cascades in Suncadia, and reconnect with the power of play that is often forgotten during the hustle and bustle of present day living. Experience a new level of rejuvenation when you take your yoga practice to a new setting.
We will greet each day with an energizing yoga practice and a nourishing breakfast. Then we are off to explore and discover the beauty and solitude of the new territory that surrounds us. During the evening, we will unwind with restorative and relaxing yoga or self massage. We will also learn how to make our own energy bars or granola, and have time to enjoy the hot tub or play on a slackline.
If you love yoga, nature, wellness and travel, then this retreat will be a match made in heaven for a weekend of rejuvenation and outdoors fun. Come join us for an amazing experience that you will not soon forget!
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Sasha Kemble
How long have you been a member at Ballard Health Club?
Off and on for about 5 years. Mostly on, but for an embarrassing while there my debit card was getting more of a workout at the gym than I was.
What is your favorite piece of equipment or exercise to do in the gym?
Right now, I *love* back squats and sumo squats with a weighted barbell. If I haven't done any in a few days, this inner voice starts up, "Hey, girl! When you go to the gym this evening, you've totally earned yourself some squats!" I laugh at myself -- Who is this woman and where did she come from?? -- but I love it. Squats. Who knew?
Why do you work out?
I've only really become active as an adult, and it's been a long journey, beginning with running for the past 10+ years, and yoga for the past seven. I love how working out helps me feel centered in my body, and being able to marvel at progress is rewarding. Like, last November when I started Small Group Training, I remember the bar felt so heavy in multiple exercises. I thought, How on earth do people add more weights to this? I learned you just keep going, add more when you can, back down a little when you need to, and remember the importance of rest. Kind of like life, right? The best part is when I find myself doing warm-ups with an empty bar, and I notice how light the bar feels. It's like magic, except it's the result of self-discipline and hard work over the past few months. It has a genuine impact on my well-being physically, mentally, and emotionally.
What do you do to work out?
I'm excited that my workouts now have a lot more variety! I used to only stick to the treadmills. Then I started incorporating some of the weight machines, to mix it up a little and cross-train. Incorporating more strength-training into my routine these past four months has been life-changing. So now I aim to do 2-4 strength workouts a week, and keep 2-3 days of cardio (though outside more often as we're getting more daylight). Somehow I still fit a good rest day in there, too. Like stretching, recovery is important!
What in the gym has worked for you in attaining your goals?
For a long time, I thought it was simply about setting my fitness goals outside of the gym and using the gym as a means to help train to complete those and/or keep a base level of fitness. But after watching my boyfriend and his BFF do a few pull-ups last Labor Day, and feeling deeply-buried shame from my childhood Presidential Fitness Tests come flooding back when I failed to do a controlled negative at the gym later that week, I realized that it was important for me to get stronger -- not just prove to myself that every so often I can run a long distance (and survive).
As I shifted my thinking about what was important to me fitness-wise, BHC offered the Small Group Training, and I saw that as key to getting comfortable with strength-training. Training with Lara has been hands-down the best investment in my physical fitness. She's supportive and encouraging, and has a great way of pushing me beyond what I thought I could do, helping me realize how much more I am capable of. Plus, the community in those small groups makes the challenges feel easier - I swear each friendly face eases five pounds off the weight. I'm not yet able to do a pull-up, but I'm so much closer than I've been in my entire life, and that progress is incredibly motivating.
Why do you choose to work out at BHC? (instead of another gym)
I'm a community-driven person, and it was important to me to find a locally-owned gym that felt inviting, while still being a down-to-earth environment where I could focus on my fitness. BHC fit that for me over other gyms in the north Seattle area. I also came for the reasonable cost of membership, and I stay for the excellent community and wide range of offerings. I love seeing the same faces again and again (both employees and members), it adds to this feeling of all being in it together. There's something special here that's hard to articulate.
Anything else you'd like to add?
If anyone has ever felt intimidated by any aspect of weight-lifting, I highly encourage they sign up for Small Group Training.
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Nutritional 'Did You Know':
The Golden Triangle of Satiety
One of the biggest challenges many people face when trying to lose weight is battling feelings of hunger. This article will help you plan snacks and meals that will help you feel full, and stay satiated for longer. This results in being able to eat less naturally, not because of counting calories and white-knuckling it, but because there is no biological urge to eat more. Therefore,
calorie reduction will come as a natural consequence of a decrease in hunger.
Today I want to talk about the three things you should make sure that you include in every snack or meal: protein, fiber, and fat.
Protein is the building block of your muscles and other cells. Among other things, protein signals to your brain that you're full, increases the production of the fullness hormone (GLP 1), contributes to satiety through interaction with your satiety hormone (CCK), increases your control hormone (PYY), and releases dopamine (your reward hormone). A lack of protein increases hunger, stimulates your craving for more carbohydrates, and contains B vitamins and minerals that will help with overall satiety. If you are an active individual, you should aim for at least 0.6-0.8 per pound of your goal body weight in order to preserve and build lean body mass.
Fiber is found in non-starchy carbohydrates such as vegetables, seeds, nuts, and fruits. It's an absolutely necessary part of gut health and regular digestion. Fiber provides food for good bacteria in the gut which helps keep you regular, helps the body produce butyrate (a short chain fatty acid that prevents cancer and has anti-inflammatory properties), removes toxins from the body, and slows absorption of glucose. Additionally, foods that are high in fiber tend to be less energy dense. This means that you can eat more by volume, but consume less calories overall, which also helps with feeling of satiety.
The national fiber recommendations are 30 to 38 grams a day for men and 21-25 grams a day for women. When increasing fiber in your diet, make sure to also increase your water intake to help it flow through the body comfortably.
Fat often gets a bad rap in the weight loss world, but it is necessary for brain functioning, hormone production and balance, and cell development and growth. Specifically, essential fatty acids Omega 3s and Omega 6s in proper proportions are critical for managing the hormones that regulate temperature, moods, and digestion. Among other things, fat increases satiety through leptin and CCK, reduces fasting insulin levels, makes us feel calmer and more relaxed, slows digestion, curbs cravings, maximizes the loss of stored body fat (ketosis), and hydrates cells. Sources of good fat include avocados, olives, coconuts, nuts, chia seeds, and fatty fish such as salmon, trout, mackerel, sardines, and herring. Make sure to add 1-2 thumb fulls of healthy fats with each snack or meal.
If you were to pair a diet high in fat with a diet high in sugar, then your diet would be in trouble. This a perfect recipe for compulsive and even addictive overeating, especially if you also add high salt. In this situation, a carb-based diet often causes big blood sugar spikes and crashes that throw hunger and appetite signaling completely out of whack. Therefore, a diet that is higher in healthy fats only works for weight loss when it is paired with a diet that is high in fibrous vegetables, so make sure to aim for 5-10 servings of vegetables a day!
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Roxy Turner
BHC Nutrition Coach
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Every Friday after
NOON
is FRIENDLY FRIDAYS!
Bring a friend to workout and/or attend a class at Ballard Health Club with you and we will waive the drop-in fee.
Friday afternoon and evening classes are:
- Cardio Mix @ 12:15pm
- Silver Sneakers @ 1:30pm
- BodyPump @ 5:15pm
- Barre @ 5:30pm
- Hip Hop Pop @ 6:15pm
- Yoga Basics @ 6:45pm
Friend must be accompanied by a member, check in by 8pm, and have a picture ID.
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PERSONAL TRAINING STARTER PACK
To make personal training accessible to more of our members, we are now offering a Personal Trainer Starter Package that includes three 30-minute sessions for only $69! This heavily discounted offer is only available for purchase once by each member, and all sessions must be scheduled within one month of purchase date.
Ask at the front desk for more information or to sign up for this amazing offer!
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Remember: New style parking permit was required as of January 1, 2018. Get yours at the front desk.
With all of the BHC parking areas, it can be confusing to know when each one is open and available for BHC members working out at the club or going to a class. To help with this, we have prepared a single sheet
BHC Parking Map available online.
Please be considerate of your fellow BHC members and do not use a parking spot unless you are at the club. Using BHC parking for other purposes before or after being at the club is inconsiderate. Violators may be ticketed, towed and/or lose parking privileges at BHC parking areas.
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TRAINING FOR NON-MEMBERS
Grab your friends! BHC is now allowing non-members to use personal training and small group training classes.
Non-members who are signed up for personal training or small group training are only allowed to use the club during their scheduled sessions.
New small groups start every 6 weeks at only $15 a session! Learn more at
ballardhealthclub.com/small-group-training
Rates are available at
ballardhealthclub.com/training
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FREE CLASS PASS
March: Barre on Wednesdays
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Each month BHC will be offering a FREE pass to a specific class, so those without a PLUS membership - or any membership at all - will be able to try it out!
For the month of March, Barre with
Jana on Wednesdays at 5:30pm will be open to all.
In barre class, a fusion of ballet-inspired movement with low-weight resistance training and body weight exercise make for an intense, yet low-impact toning workout. Movement is done on the mat and at the barre. No dance experience necessary.
Barre classes use interval style training to increase muscle strength and density, burn fat and create a leaner, stronger physique. It takes students from bursts of high level, intense activity into periods of relaxing, deep stretches, to imitate interval training and offer similar benefits.
Please note that non-members must bring their photo ID with them.
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Class Focus from Karen
We are making our way out of winter. If you have not found your dark and dreary weather workout groove, get ready for your cloudy (sometimes), sunny routine.
We keep adding new classes and adapting the schedule to meet your needs. I know we can't keep everyone happy, but we sure do try! We are our doing our best to listen (thank you for your feedback), observe (it's really important that you sign into class so I know which classes are meeting your needs), and connect (I took that Kinetic Sports Hip workshop with 35 of you and I saw what you're looking for). We have your best interests in mind, along with those of the community at large, and strive to create a space that allows you to meet your fitness goals. Sometimes your fitness goals can be inspired by bringing a friend or meeting new members, and we encourage that.
Please join Jana on Wednesdays for Barre at 5:30 pm, this month's free class pass. She's going to make you sweat, she's gonna make you squeeze, and she's gonna make you inspired. Show up, sweat, bring a friend or two and have some fun. Let's get out of our comfort zone and get into fitness life. I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
Part of my job is to provide the best and most enjoyable place for people to work toward their fitness goals. One of the biggest challenges I face is managing our main gym area. There we provide a wide variety of equipment to suit several different methods of exercise in one, large, shared space.
What we ask is that the people working out together in our large gym area be considerate and aware of many other people in the same room. Unnecessarily dropping weights to the floor, letting weights slam onto a rack, and/or making loud grunting sounds while lifting is not being considerate of other people using the same room.
Having to listen to excessive loud noises is simply unpleasant for most of the other gym participants.
It would be great to have a separate, isolated area for weight lifting and not be concerned with members making a lot of noise and bothering other members - but we are just not setup that way at BHC. The staff at BHC would really prefer not to have interrupt a member during a workout and tell them to refrain from making too much noise, but we have to keep the interests of the majority of our members in mind.
With all this said, it is also important to have those who do not frequent the free weight area to realize that performing weight lifting with a barbell and plates will make
some noise at the end of a set or repetition, and they should also strive to become tolerant of this noise when it is not excessive.
We are blessed at BHC with having a great group of members that, for the most part, are truly considerate of others.
Thank you for being a member of BHC and for appreciating the community atmosphere we have at Ballard Health Club.
Sincerely,
Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com
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